Stephan Contratti

A: Warm Up (15min)
B: Skill Snatch (25min)
C: WOD (10min)
D: Cashout (4min)

A:  Warm Up 

Tabata (9x 20/10): 

Jumping Jack
Mountain Climber
Plank to Squat

Partner WOD / 3 rounds of:

Partner A: 12cal row
Partner B: 15 Push Ups
           15 Russion KB Swings (12/8kg)

 

B: Skill Power Snatch

• Setup / Endposition
• Dynamic
• Details

 

C: Find your weight (10min)

• 3×5 Reps emty bar (try barbell cycling)
• Incease Weight where you can go for the 15 reps unbroken

 

D: WOD

Partner WOD:

Partner A: Starts at the rower
Partner B: Starts at the snatches

3 rounds of: 
15 power snatches (40/30 or weight you can go unbroken)
12 cal row
 9 burpees

choose a weight you can go unbroken the first 2 rounds of the snatches

try to catch each other - its your break

 

E: Cashout

Depending if all got to go unbroken it will be a easy or a hard one.

• easy cashout

2 rounds of 20sec 
hand clapping
push press
cherry picking

• hard cashout

3 rounds of 30sec
hand clapping
push press
cherry picking